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Burpees have a reputation for a reason. They’re one of the most effective-and crazy-challenging-exercises out there.

The sweat-drenching move turns your body into the best piece of workout equipment ever, training virtually every muscle in your body, including your shoulders, chest, abs, quads, inner thighs, butt, and triceps-and sending your heart rate through the roof for awesome calorie-torching, muscle-building benefits.

But to get the most from every rep, you need to know how to do a burpee with correct form. Here are step-by-step tips on how to do a burpee

How to Do a Burpee the Right Way

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms overhead and explosively jump up into the air.
  7. Land and immediately lower back into a squat for your next rep.

Form tip: Avoid “snaking” the body off the ground by lifting the chest first and leaving the hips on the ground when raising body back up off the floor.

Luckily, this move is super versatile and can be tailored to any fitness level.